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Weeks 1-2: Work/Rest: 45/45 s, Sets: 4, Rest Between Sets: 2 min
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1. The participant sits on a chair in front of a wall at a distance of 100 cm. A teammate standing behind the participant (100 cm away from him) throws a tennis ball to the wall at the participant’s head height. The participant tries to catch the ball (quick reaction). 2. The participant is seated on a chair. A teammate stands right in front of him with a tennis ball in each hand at shoulder height. The teammate allows one ball to fall. The participant tries to catch the ball before it touches the ground (quick reaction). 3. Working in pairs. Standing one against the other at a distance of 100 cm with a ball between them. The coach names parts of the body and the athletes must touch them. When he says ball they must touch the ball. The one who touches the ball first wins.
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Weeks 3-4: Work/Rest: 45/45 s, Sets: 4, Rest Between Sets: 2 min
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4. Sitting down. A teammate stands upright right behind the participant and throws a ball either on the left or on the right side of the participant. The participant must react quickly and catch the ball before it touches the ground. 5. In pairs. They stand one against other at 100 cm. One player holds three balls of different colours. He drops the balls from shoulder height and names one colour. The other player must catch the corresponding ball before it bounces a second time. -
6. Participants stand in front of a wall at a distance of 50 cm. The wall has the numbers 1-5 drawn on it. The coach names a number and the participants must touch it as fast as possible.
Weeks 5-6: Work/Rest: 45/45 s, Sets: 4, Rest Between Sets: 2 min
7. Participants stand in front of a wall at a distance of 50 cm. The wall has the numbers 1-5 drawn on it. The coach names a number and the participants must touch it as fast as possible. Immediately afterwards they must catch a ball bouncing on the wall, thrown by a teammate who stands behind them at a distance of 100 cm. 8. The participant stands in front of a wall at a distance of 100 cm. A teammate stands 100 cm behind him holding two balls of different colours. He throws the two balls on the wall and names one colour. The participant must catch the ball with the corresponding colour. 9. Practice with a wireless light training device. Four lights on a wall come on in random order. The participant stands 50 cm away from the wall and must touch the corresponding light as fast as possible.
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Weeks 7-8: Work/Rest: 45/45 s, Sets: 4, Rest Between Sets: 2 min
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10. Participants stand in front of a wall at a distance of 50 cm. The wall has the numbers 1-5 drawn on it. The coach names a number and the participants must touch it as fast as possible. Immediately afterwards they must catch the ball with the corresponding colour between two balls bouncing on the wall, thrown by a teammate who stands 100 cm behind them. 11. The participant stands in front of a wall at a distance of 100cm. A teammate stands 100 cm behind him holding three balls of different colours. He throws the three balls on the wall and names one colour. The participant must catch the ball with the corresponding colour. 12. Practice with a wireless light training device. Four lights on a wall come on in random order. The participant stands 50 cm away from the wall and must touch the corresponding light as fast as possible.
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